Tuesday 3.29.11

Active shoulders, hips forward, up on the balls of his feet....



Warm Up: Coach’s Choice

SWOD: 3x50yrd Overhead Barbell Walking Lunge (95/65)

Metcon: 2 Rounds for Time

1 round consists of:

- 5yrd sprint, 10 KB swings (heaviest possible)

- 10yrd sprint, 10 burpees

- 15yrd sprint, 10 box jumps (24/15.5)

- 20yrd sprint, 1 tire flip (#4/#2)

- 25yrd sprint, 10 squats

- 30yrd sprint, 10 sit ups

After each station sprint back to the starting cone. Then change direction and sprint to the next station.



12 comments:

  1. SWOD: 55#
    Metcon: 1 round in 4:32

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  2. SWOD = couldnt do math this morning even after jenny yelled at me...did 75 lbs

    METCON = 8:03 70 lb kb

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  3. SWOD:55lbs did 1 round of lunges and that was enough!
    Metcon: 9:18

    Good workout KSG!

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  4. Birthday workout
    SWOD: 100 yrd @65#
    SWOD: 8:33 with 53#

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  5. Strength WOD:
    - Power Snatch: 215x1 (PR!), 176x 3,3,3
    - Ring Dips: +50x3, +45x4, +40x5
    - Barbell Row: 265x4, 240x6, 215x8

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  6. SWOD: @ 95# lunges hurt my ass!
    METCON: 70#kb 10:00

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  7. SWOD: 35#, 45#, 55# X 25 yards
    Metcon: 8:22 w/ 44# kb

    ReplyDelete
  8. wod: run 1.25 miles 20 push ups
    run 1 mile 40 p/u
    run 1 mile 80 p/u
    brisk walk home.. mow lawn.

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  9. SWOD: 55# x20 yds, 35# x65 yds
    Metcon: 9:38 w/26# KB (week 3 of 6 weeks shoulder rest)

    ReplyDelete
  10. CF Football SWOD:
    -Deadlift 5RM: 365#

    Metcon: 7:41 RX'd w/ 70#kb

    ReplyDelete
  11. Swod: 100 yds with 95 lbs
    Metcon: 8:49 62# kb, GHD sit ups

    ReplyDelete
  12. SWOD: 100 yd barbell lunge @65#
    Metcon: 8:20 44# KB

    ReplyDelete